Nearly half of US adults consume at least one cup of coffee per day. While some studies have shown that moderate caffeine consumption may have health benefits, too much caffeine can actually have negative side effects to your health and productivity. Restlessness, irritability, elevated heart rate, and interrupted sleep patterns can all result from too much caffeine. Feeling an afternoon slump? Consider one or more of the following natural alternatives before reaching for another cup of coffee or caffeine source.

Stretch – Wake up your muscles and stimulate circulation with a quick stretch.

Get Moving – Like stretching, exercise can help to wake up your body. Even light exercise stimulates endorphins which assists with energy and alertness.

Hydrate – Fatigue can often be associated with dehydration. Consuming a tall glass of ice water will not only keep you hydrated, but can trigger adrenaline and blood flow to your brain.

Snack – Consuming a healthy snack containing natural sugar and carbohydrates including apples, bananas, and oranges can help to stabilize blood sugar. Be sure to pair with a protein source for sustained energy.

Mini Massage – Studies have shown that stimulating pressure points on the body may help to lift energy. Additionally, giving yourself a light neck or shoulder massage may also help to increase alertness while relieving stiffness associated with long term sitting.

Daily stretching can have great physical benefits when paired with exercise or on its own. Stretching can also influence a positive mental outlook, particularly in times of high stress. Taking a moment to breath and do some of the following stretches at home or in the workplace can help to relieve physical tension and improve mental clarity.

Side Stretch – Sitting in a chair or standing, raise hands over head and clasp hands together. Keeping your arms over head, gently lean over to the left until you feel a comfortable stretch on your right side. Slowly return arms back to center and continue the stretch by leaning to the right. Repeat this motion several times to feel a great release in your back.

Shoulder Shrugs – Sitting or standing, move your shoulders up and down a few times taking a few deep breaths in this motion. Continue the stretch by rolling your shoulders back a few times to relieve tension in the neck, shoulders and upper back.

Arm Stretches – An easy stretch to achieve at your desk, begin by crossing one arm over your chest, holding your wrist with the opposite hand. Hold this pose for a few moments taking two to three deep breaths. Repeat this stretch on the opposite arm. Continue the stretch by reaching your arms out in front of you, and clasping your hands together. Slowly arch your upper back and neck forward and back to center.

Neck Stretch – Another great workplace stretch for your neck, start by sitting up straight and slowly bend your neck to the right nearly touching your right shoulder, holding for one to two breaths. Repeat this motion on the right side. Bend deck slowly forward and back several times to complete the stretch.

Do you know that the number of times that stretching is done would normally be more than once on a daily basis? The average count is three times a day. It is the ideal counting on how often stretching should be performed. But some people stretch when they need it. The more times that you do stretching, the more that it can help your body.

Such instances would likely apply to someone who sits in front of his computer all day long. It includes the feeling of being tired, tensed, and stressed. A little arm stretching for both sides could relieve such troubles. Some do it when exercising and others stretch most likely before sleeping because it helps someone acquire a comfortable sleep the whole sleeping duration. Also, if you are in the middle of a huge traffic, instead of getting bad vibes throughout the day, why not stretch the bad vibes away? It could help out, too.

If your body needs to perform movements which require substantial flexibility, this is a notice that a morning stretching can contribute a lot. If you exercise more often, stretching can also be done before or after a workout. Individuals who are suffering from poor postures really need a daily stretching. It can assist with back pain problems. For over 30 years of age, stretching more often can help out with muscle tightening. It is an excellent idea to stay flexible even at an old age because it can enhance the body activities.

Anyhow, stretching doesn’t give limitations to just the typical scenarios mentioned above, many are still unnoticeable because stretching is done normally. It is done anywhere and everywhere. As long as it is properly managed, stretching is beneficial.

If you are a health conscious individual or an athlete, either way, you should never ignore the worth of stretching your body regularly. This is very helpful, given that it’s done properly.

Indeed, you read it right. There are also particular disadvantages in stretching and these might give you something to worry about. But were not here to give you worries, and in fact, we’ll be giving you some heads-up tips to on what we should Do and what to avoid when were on our way to our stretching routines.

Are you ready? Here are the lists to help your stretching habits become health-beneficial as intended. It’s all about being healthy after all.

Let’s begin.

DO’s of Stretching

Do warm Ups before stretching because this will make the muscles, ligaments, and tendons be easily stretched.

Do the 30-second stretching per muscle group. The minimum time per stretch will 10 seconds. In most healthy people, this is adequately helpful to increase range of motion. But let the muscle lengthen slowly because it must not be forced.

Do make sure that the muscles are warm and not cold after warm-up and workout.

Do contract-relax and hold-relax in stretching and do breather deeply through each stretch.Do learn to listen to your own body so that you will know its capacity.

DON’Ts of Stretching

Don’t overstretch your muscles to the point that you are hurting yourself. Be patient enough.

Don’t bounce the stretch because instead of lengthening your muscles effectively, the opposite will occur.

Don’t overextend your joints in stretching. Bending them farther than it is meant to go could cause injury.

Don’t do stretching when you are planning to run and do other intensive physical activities.

Stretching is good to the human’s health but you should see to it that you are always doing it properly.